Doctors sometimes refer to melatonin as the “sleep-wake” hormone, since it regulates sleep and wakefulness. Melatonin is a hormone that the brain produces naturally. Melatonin and diphenhydramine are two over-the-counter remedies for sleep. This approach may help reduce the dose of drugs required to treat a person’s insomnia. In some cases, doctors may recommend using a sleep medication in combination with one of the above behavioral strategies. Behavioral strategiesĬertain behavioral interventions can help a person to change their behavior, thoughts, and beliefs regarding sleep. People can choose from a variety of drugs, natural products, and behavioral strategies to help them sleep. Most of the side effects that the participants reported were mild and did not pose a serious risk to health. The researchers concluded that people may benefit from short-term use of a combination of valerian, passionflower, and hops. the number of times a person wakes up during sleep.the amount of time it takes a person to fall asleep.Participants in both groups demonstrated a significant improvement in the following measures:
The researchers compared the herbal combination with the drug zolpidem, which doctors sometimes prescribe to alleviate sleeplessness. However, some research suggests that passionflower in combination with other herbs may be beneficial.Ī 2013 study investigated the efficacy of a combination of valerian, passionflower, and hops as a treatment for insomnia. There is a lack of research investigating the effect of passionflower on sleep. However, these short-term studies cannot determine whether lavender is safe to use in the long term. Studies investigating the effect of consuming lavender suggest that the doses tested are safe. This may explain the lack of a sedating side effect when using lavender oil. The findings of a 2019 study suggest that the beneficial effect of silexan on sleep is due to its ability to reduce anxiety. Compared with participants who took a placebo, those who took the silexan showed significant reductions in anxiety and significant improvements in sleep. Most studies investigating the effect of lavender on sleep have focused on silexan, which is an active substance derived from lavender.Ī 2015 study investigated the effects of silexan on anxiety-related restlessness and disturbed sleep. Lavender is a popular herb for aiding relaxation and sleep. However, the possible effects of taking chamomile in the long term are still unclear. allergic reactions, particularly in people who are sensitive to the following herbs:Īccording to the National Center for Complementary and Integrative Health, chamomile is likely safe if a person consumes it as a tea or takes it as a pill in the short term.Side effects are uncommon when taking chamomile but may include: The researchers did not observe any improvements in the chamomile group compared with the placebo group. One group of participants received 270 mg of chamomile twice daily for 28 days, while a second group received a placebo. Participants who received 200 milligrams (mg) of chamomile extract twice daily for 28 days showed significant improvements in sleep quality compared with participants who took a placebo.Īn older study from 2011 examined the efficacy of chamomile extract on sleep in adults living with insomnia.
BEST HERBAL TEA FOR DEEP SLEEP TRIAL
However, studies have not confirmed the therapeutic effects of chamomile on sleep.Ī 2017 clinical trial investigated the effects of chamomile on sleep quality in older adults. People sometimes use chamomile as a natural remedy for sleeplessness. People may experience side effects such as nausea and stomach cramps. The researchers concluded that valerian root could be a safe and effective alternative treatment for sleep disorders. However, comparisons between the different studies are challenging due to different valerian preparations and doses. The findings suggest that valerian root could be beneficial in treating these disorders. Researchers have isolated the active plant substances to try to establish how they affect sleep, but they are still unsure of the mechanism involved.Ī 2020 review and meta-analysis investigated the efficacy and safety of valerian root as a treatment for certain sleep disorders. People have used valerian root as a sleep aid since the 18th century. It is available in various forms, including: Valerian rootĪccording to a 2013 review, valerian root is the herb that people most commonly use to reduce insomnia. Share on Pinterest Elva Etienne/Getty Imagesīelow are four herbs that people may take to help improve their sleep.
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